HAPPY BIRTHDAY TO SARAH AND HAPPY 21ST TO JOSH 

ONLY 9AM CLASS FOR SATURDAY

1.

Coordination/speed/balance drills/Pose running drills

11.

21-15-9 reps for time of; 

Thrusters @ 42/30kg

Pull-ups

111.

Row 6 mins for total calories

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Muscle ups at 2010 CrossFit Games

1.

1-1-1-1-1

Spilt jerk from rack position

11.

Complete the following for time;

Row 500m

21-15-9

Burpee

Toe to bar

GHD back ext 

Run 1600 m

Workout named by Luci.

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Casey Burgener (surname should be familar)

Cover as much ground in a 1 min shuttle run @ 10m 

11.

‘Elizabeth’ complete 21-15-9 for time of;

Cleans @ 60/40kg (scale weight as required)

Ring Dips

111.

50 over head sit-ups  9/5kg med ball

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ON ANOTHER NOTE THE TRAINING THIS WEEK HAS BEEN EXCELLENT WITH ALL THE ‘GIRL’ WORKOUTS ABSULUTELY BUSTING US.  THEY REALLY ARE A BUNCH OF BITCHES.  I AM REALY IMPRESSED BY THE EFFORTS AND I GUARANTEE THAT I WILL GIVE YOU MY  BEST AS A COACH IF YO GIVE YOUR BEST AS AN ATHLETE.  THAT IS A FAIR TRADE.  CROSSFIT IS ABOUT GETTING THE BEST OUT OF YOURSELF EVERYDAY AND IN THE PROCESS PERHAPS BUIDING A INNER FORTITUTE YOU NEVER NEW YOU POSSESSED.  WHETHER YOU COMPETE AT THE GAMES OR JUST IN OUR WOKROUT OF THE DAY REMEMBER WHAT BASEBALL STAR BABE RUTH USED TO SAY, 

 ‘IT IS HARD TO BEAT A MAN (OR WOMAN) THAT NEVER GIVES UP’ – or mouse!

Complete as many double unders in 5 mins.

11.

‘Karen’

Complete 150 Wall ball shots for time 10 ft target @ 9/5kg.

111.

10 x 10 m heavy sled drags

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Steve Willis from CFX (AKA The Commando from TVs Biggest Loser’)  will be coming to Coffs Harbour for a personal training session on Sat 14th August.  There is still a limited amount of spots avaliable  for willing participants.  Let me know if you would like to train with the Commando,  I highly recommend it.

HSPU/ muscle up practise/progressions/back levers/front levers

11.

Complete 3 rounds for time of;

Row 500m

12 Dead lift @ body weight

21 Box jumps @ 50cm

111.

Run 750 m for time

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Resisted sprints 20m as much ground in 4 mins.

11.

Complete 30 reps for time of;

Clean & jerk @ 60/40kg

111.

30 – 20 - 10 Hollow rocks/supermans.

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CrossFit doesn’t ask you to do anything that you couldn’t do once upon a time.

PLEASE NOTE ONLY 9AM CLASS ON SATURDAY.

1.

Lift 2.5 x  your body weight in Turkish get ups ie;  85 x 2.5 = 212kg = 9 x 24kg  or 13 @ 16kg/ 17 @ 12kg /23 @ 9kg

11.

Complete on the minute for 30 mins;

5 Pull-ups

10 Push-ups

15 Squats

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Complete 3 rounds of; 

5 Max height box jump

5 Max length broad jump

11.

Complete 75 reps for time of;

Power snatch @ 35/25kg

111.

Run 1.1km or row 800m for time.

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In memory of Sgt Randy Simmons SWAT Police officer killed in the line of duty.